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Le quadriceps est le seul muscle extenseur du genou, composé de quatre parties : vaste interne, vaste externe, vaste intermédiaire et droit fémoral. Son rôle principal est simple : tendre la jambe après la flexion. Pour le développer efficacement, il faut respecter un principe clé : aller chercher une grosse flexion de genou pour créer un fort étirement, puis remonter en extension complète. Les demi-amplitudes limitent fortement le recrutement musculaire. 👉 La structure idéale d’un entraînement
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